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eating out
Mediterranean Diet

Eating Out on a Mediterranean Diet

During my time on the Mediterranean Diet, I actually ended up eating out several times. My husband and I make a point to have date day once a week, and then a couple of other family outings and lunch meetings worked their way in as well. It gave me lots of opportunities to see how eating out at different types of restaurants worked with the general Mediterranean diet guidelines.

 

General tips for eating out on a Mediterranean Diet

  • Base your choices around your overall diet – how big a piece of your life is restaurant eating? If you go out once or twice a month, don’t stress too much about your choices. If you eat out a few times a week, you might want to be more intentional about your choices because they make up a much greater percentage of your overall diet.
  • Choose a vegetarian entree – this is certainly not your only option, but will often put you smack in the middle of Mediterranean Diet recommendations. Vegetarian entrees will usually have a plant-based source of protein, a grain or starch, and plenty of veggies. That checks most of the Mediterranean boxes!
  • If you’re planning to get alcohol, wine is a great way to go – other alcohols aren’t too prominent on the Mediterranean Diet, and wine in moderation (4 oz. or less per day for a woman, 8 oz.or less for a man) contains some heart protective antioxidant benefits.
  • At most restaurants, plan to eat half the plate – take the rest home or share with a friend. Eating the entire amount of a meat served at a restaurant is almost always going to be more than one serving. I found that if I ate primarily plant-based or seafood-based proteins at home, then I could choose whichever protein I wanted when eating out and still eat the leftovers the next day.
  • Let the oil go – one of the components of the Mediterranean Diet is incorporating primarily olive oil as your fat source. When you’re eating out, you rarely know what cooking oil is being used. You can ask, but most likely the answer is not olive. Either try to avoid dishes made with lots of oil (go for grilled, baked, or roasted) or just accept that you’re unlikely to be getting olive oil in this particular meal.



 

Mexican

Mexican food can actually be a really great cuisine to choose foods within Mediterranean guidelines. Plant-based proteins like beans are used widely in Mexican cuisine. Pair those with some brown rice or a corn tortilla, lettuce, fajita vegetables,and salsa and you’re good to go! Add fish if desired. Of course, feel free to go for white meat or red meat if you are eating those sparingly overall.

 

One day after church hubby had a hankering for the taco truck. The taco truck serves monstrous portions and their typical burritos are very heavy on rice, beans, and meat and very light on veggies. I opted for the bowl-rito (all the stuffins’ without the tortilla) which contained chicken, rice, beans, fajita vegetables, salsa, and avocado. I ate half and saved the rest for another day.

 

 

A week or so later I met a friend for lunch at Chipotle – she needed gluten-free, I needed veggies! I opted for basically the same meal as I got at the taco truck: chicken, brown rice, black beans, fajita veggies, corn salsa, pico de gallo, and lettuce. I ate half and brought the rest home.

 

 

Mediterranean

This seemed like a bit of a no-brainer…one of my favorite restaurants is The Bocatta in Centralia, WA which boasts delicious Mediterranean cuisine. Hubby and I were in the area at lunchtime and it was an obvious choice! Interestingly enough, most of the sandwich meats offered were processed, so I opted for the vegetarian eggplant marinara sandwich with a side of balsamic marinated mushrooms. It was DEE-LICIOUS. No leftovers this time.

 

 



 

Breakfast

 

I chose one of my favorite breakfasts at the local McMenamin’s Spar Cafe – huevos rancheros! The dish includes corn tortillas, eggs, black beans, pico de gallo, cheese, avocado, and hash browns. I ate half and took the other home!

 

 

Burger

On a date lunch my husband and I decided to go to Red Robin. I figured I would choose the veggie version of the burger I normally get – the Bleu Ribbon. Delicious blue cheese and fried onion straws (not exactly sure how those factor in to the Mediterranean Diet…probably not particularly included. Didn’t stop me.) However, Red Robin is now carrying the Impossible Burger. I had not tried this item yet but it is a plant-based burger patty that supposedly famous chefs are raving about as the most meat-like non-meat burger they’ve ever cooked or eaten. I definitely wanted to try it, more to review it than anything. Paired the burger with sweet potato fries – again, I ate half and took the rest home for later. Stay tuned for the Impossible Burger review coming up! The non-Mediterrean downside of this meal was the low vegetable content – a handful of shredded iceberg on the burger does not a vegetable serving make.

 

 



 

Indian

When we went to Indian food, I had already eaten a bit of chicken for the week (which is what I usually get when we go there), so I chose the vegetarian lunch option which contained chana masala (spiced chickpeas and vegetables), palaak paneer (spinach and goat cheese), salad, lentil dahl soup, naan bread, and a sweet rice pudding called kheer. This meal is HUGE and I always take leftovers home and usually get one or two more meals out of them.

 

 

Overall, it wasn’t too hard to eat out and meet the Mediterranean Diet recommendations. I will say, as is always the case with strict portion “limits” as found on the Mediterranean Diet pyramid, it did at times leave me feeling a bit disappointed when ordering, because I didn’t always order the food I really wanted. That being said, everything I ate was delicious and I thoroughly enjoyed it so I didn’t end up feeling restricted overall. If you are someone who really gets your kicks out of meat-based entrees or you aren’t a big fan of plant-based proteins, this could be tougher for you. A better approach might be to limit eating out overall or to really make a point to keep your animal protein portion reasonable and take the rest home for later.

 



 

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Liver-Friendly Diet

Eating Out on a Liver-Friendly Diet

 

This past weekend I had the opportunity to try out a weekend of celebration, liver-friendly style. Every year in January we go with some friends for a weekend away, this time to McMenamin’s Grand Lodge in Forest Grove, OR. Typically, this weekend consists of delicious food, a few cocktails and ciders, and a lot of board games. We always have a great time. Since I’m on a liver-friendly diet this year, I decided to do the best I could to navigate my nutritional recommendations while still having a great time with my husband and friends.

Whether it’s a whole weekend away or a single meal, my primary strategies for meeting dietary recommendations while eating out: plan and prioritize.

 

Planning Ahead

 

Check out the place you’re going to (if you haven’t been there before) and find out what kinds of food are going to be available. We have been to the Grand Lodge many times, so I already know that the lunch and dinner fare is primarily pub-type food (with amazing tater tots). Veggies, protein, grains, and dairy will be no problem, but fruits will be lacking. I’ll have to be careful with fat and sodium, for sure.

 

Also, I know that there is an amazing chocolate milkshake made with their Terminator Stout that I usually get that I won’t be getting this time because it’s loaded with saturated fat and sugar and contains alcohol.

 

road trip snacks that are good for your liver

 

To address these two anticipated issues, I brought along some mandarin oranges and a dark chocolate bar. The chocolate bar contains some saturated fat and sugar, but it will be far better for lil’ ol’ liver than that Terminator Stout milkshake, and I’ll still get some chocolate!

 



 

Prioritizing

 

Think about what menu item would most delight you to eat, whether it’s an entree, a side, a dessert, you name it. Even if it’s a bit high in sodium, fat, or sugar, get that thing. Enjoy it! Surround it with healthier options.

We headed out Friday afternoon and on the way down we decided to stop at a burger joint recommended to us by a friend. None of us had been to Smashburger before, but we decided to give it a go. After checking out the menu, I saw that they had some rosemary herb tater tots. I am a big tot fan, so that was going to be my priority. My main dish was going to have to be healthier. They had a black bean burger on a multigrain bun with avocado, and it sounded tasty!

 

liver friendly avocado black bean burger

 

It was pretty dang good, but the tots were even better. I rounded it out with a water.

Later that evening, we went to soak in the hot tub. This is when I would usually end up getting a mojito, but since alcohol is a no-go on my liver-friendly diet, I asked for a seltzer water with a lime.

 

liver friendly lime seltzer

 

Was it as delicious as a mojito? No, but it was refreshing, tasty, and certainly more hydrating! Besides, I’m really out there to relax in the soaking pool, so mission accomplished.

 



 

After soaking we settled in for some board games and snacks. The Grand Lodge has some epic Cajun-spiced tater tots. If you remember from earlier, tots are definitely a priority for me. Those had to happen. We ordered some pretzel sticks with cheese sauce, but I only ate a couple of the pretzel sticks and avoided the cheese sauce. I would rather have tots!

 

Cajun tater tots and pretzel sticks

 

They were fantastic as always.

The next morning I was fortunate enough to eat one of my favorite dishes, and it just so happens to be liver-friendly! This salmon and red potato hash is made with veggies, anti-inflammatory salmon, and red potatoes. If you want to try it, check out this copycat recipe. My hubby’s breakfast came with a fruit cup but he’s not a melon fan, so he ate the rest and then I got some fruit too!

 

liver friendly breakfast

 

Breakfast did not disappoint.

That afternoon, my friend and I went to see Mary Poppins Returns. It was so well done! For the movie I would normally have chosen to order a hard cider. I wanted something sweeter than the lime water I had last night, so I ordered a seltzer water with lime juice and a half-shot of simple syrup. It had a couple grams of sugar, but it was a definite liver-friendly improvement.

 

seltzer water with lime

 

A side benefit of these “alternative” drinks is that the bartenders wouldn’t even charge me for them since they were mostly water and a little bit of fruit juice. I spent a few dollars in tips instead of the $20-25ish I would have spent on my usual drinks throughout the weekend!

 



 

For a late lunch, we ended up at a Hawaiian fusion restaurant. Everything on the menu looked so good, but I had to go with chicken katsu curry. While it does contain veggies and lean meat, the meat is deep fried and the curry is loaded with sodium. This one may have been a little over the top, but the last time I ate katsu curry was in Japan and I about died from delicious, so I wasn’t going to pass it up. It was supposed to come with macaroni salad, but I subbed that out for the house salad. The curry was the priority!

 

liver friendly Japanese curry and salad

 

After lunch, we were going to settle in for some more board games and snacks. The crew stopped at the grocery store to buy some junk food. My oranges and chocolate bar came to the rescue so I was satisfied with only 2 cookies instead of…however many I would otherwise have eaten…

 

liver-friendly snacks

 

For our final breakfast, I had been itching to find out what the chef’s “daily scone” was. I am Scottish, after all. I asked my server – it was caramel apple. Guys. I was definitely going to have that. Now, I realized that a caramel apple scone was basically breakfast dessert, so I needed some protein and ideally veggies to balance this sucker out. I ordered the veggie sausage on the side and got another cup of unappreciated melon from my husband. The whole thing was dee-licious.

 

liver friendly breakfast

 

Then it was time to leave relaxation for the regularity of normal life. Sigh…it was such a great weekend. While the food I ate was certainly not as low in sodium, fat, or sugar as what I would eat at home, I feel great about the balance. When you’re eating out, gauge your choices based on the foods that are your priorities. The tastiest and most wonderful should take center stage, backed up by a chorus line of nutritious extras. You’ll enjoy yourself and feel great!

 

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Food Trim Healthy Mama

A day in the life of Trim Healthy Mama

I started the Trim Healthy Mama plan yesterday and I’ve been S-mealing and E-mealing all over the place! Yesterday was actually an interesting day for me to start because it wasn’t my normal routine at all. My dad had a (minor) surgery so I picked up my grandma and we headed to the surgery center to keep my mom company and help out. This change in schedule was a bit of a test for my first day since I was out and about for much of the day. Here’s a rundown of my first crack at THM:

 

7:15 am – Breakfast (E meal)

 

 

Breakfast time! It was trickier than I expected to come up with a meal, mostly because I do my grocery shopping on Mondays and hadn’t bought food specifically for the plan yet. I started with an E meal of oatmeal with strawberries, cinnamon, and stevia. On the side, I had some plain fat free Greek yogurt with a drop of vanilla and some stevia. I was concerned that this meal wouldn’t have enough protein to make it all the way to lunch, but I was pleasantly surprised that I didn’t get hungry until 11 am. I tossed some oranges in my bag for a snack but never did eat them.



11 am

Dad went in for his surgery and our stomachs were starting to rumble. I volunteered to drop off dad’s prescriptions and grab us some lunch to bring back. Most of the portable options in the vicinity of dad’s pharmacy were fast food. I remembered reading the chapter in the Trim Healthy Mama Plan about eating out. The authors say S meals are the easiest to do while eating out because of the low-carb options at many restaurants. After some quick Googling for ideas on low-carb fast fooding, I discovered that Wendy’s has a lettuce-wrapped burger option, so I dropped off the prescriptions and headed over there.

 

12 pm – Lunch (S Meal)

When I was ordering, I was a little unsure how much food I would need to be satisfied. Generally, if I get fast food I order a kids’ meal or a cheeseburger with a small serving of french fries. French fries are a no-go on the Trim Healthy Mama plan because they are high in both fat and carbohydrates (not to mention that they are made of white potatoes, which are also discouraged). I’m a sucker for a salty carbohydrate so honestly that was a bit of a bummer. I planned to order a lettuce-wrapped cheeseburger but then wondered if that would be enough when I’m used to also having a bun and some french fries too. I decided to embrace the concept of an S meal and got a double cheeseburger. Now, as a dietitian, I would consider this meal too high in saturated fat and too high in calories (not to mention sodium), but it fits the THM concept. I thought about ordering a side salad also but their online reviews were less than enticing.

 

 

The lettuce-wrapped cheeseburger was messy but delicious. I would order one any time! I noticed that eating a low-carb meal didn’t satisfy me as quickly as a balanced meal with carbohydrates does, but after 10-15 minutes the meal’s fat kicked in and I was satisfied for hours.

 

3 pm 

Time for grocery shopping! For the most part, I was able to buy the usual foods my family eats when planning for THM this week. The exceptions included a handful of specialty foods that are recommended to make the diet easier and more interesting to follow. I bought pressed peanut flour (a low-fat alternative to peanut butter, used mostly as a protein source in E meals), almond flour (for grain-free baking), and coconut oil (recommended by the plan for cooking, along with butter). These products were more expensive than the alternatives I typically buy and upped my grocery bill for the week by about $25. The containers I bought will most likely last for the next 3 weeks and probably beyond, so I imagine the extra costs will average out.

 



 

6:30 pm – Dinner (E Meal)

 

 

After running around a bit and making sure dad was settled at home, I ended up making a recipe I had planned for last week but never got around to cooking (and just so happened to be a type of burger…déjà vu, anyone?). I was able to use up the ingredients with just a few tweaks for THM. I put my black bean veggie burger (which didn’t hold together well but tasted  good) on a bed of lettuce and a slice of sourdough. I made baked sweet potato fries and a strawberry banana smoothie as sides. It was very satisfying and lasted all the way until bedtime!

 

Overall, definitely not a bad day. It’s taking a bit of getting used to, thinking carefully about all of the parts of my meal to make sure to balance fuel sources per the THM plan. I have a feeling my husband and boys will particularly love the S meals I have planned for the week!

 

Disclaimer: This is not a sponsored post and I have no affiliation with the producers or manufacturers of this product; however, as an Amazon Associate, I receive compensation for any purchases of products through the links on this post.

 



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Anti-inflammatory Diet

Eating Out on an Anti-Inflammatory Diet

Sorry for the delay in posting – I’ve been experiencing technical difficulties. And by “technical difficulties” I mean that my work tablet took a brief swim and is now resting in a pan of rice. 🙁 Pray for dry insides!

Anyhoo, as you may know, eating out and eating well can be a challenge. My favorite mantra for eating out:

You can make a “bad” choice just about everywhere, you can make a “good” choice pretty much anywhere, but you can always make the best choice for where you are.

Life happens. Food is a (wonderful!) part of life. By all means, eat out and enjoy it! Making choices when eating out depends a lot on how frequently you eat out. If you mostly cook at home and eat out once or twice a month or only on special occasions, ignore this post. Go out on your date night, anniversary, or family fun night and enjoy it. Don’t worry about this – it’s not a big enough portion of your whole eating picture to matter that much. I’m not advocating an all-out binge, but you should order what you want and move on.

On the other hand, if eating out is more frequent for you – maybe you travel or life is just busy – the story is different. You will have to tailor your eating out for your health goals if you ever hope to meet them. If you’re hoping to eat well with an eye towards decreasing inflammation, here are some tips from my experiences in the last few weeks:

 



 

Asian

We’ve eaten Asian food out twice since I started anti-inflammatory. Once we went to a new (to us) local Asian fusion restaurant that essentially offers a Subway-style, build-your-own sushi wrap, bowl, or salad. When eating out along these lines, choose foods without too much carbohydrate and get lots of veggies. Choose fish (especially salmon) – it’s high in anti-inflammatory omega-3s! If you’re up for spicy, add in brightly-colored spicy sauces, but go easy on those with sugar like teriyaki or sweet chili sauce. The seaweed in sushi is loaded with antioxidants too. I really wanted a sushi wrap so I asked for a light layer of rice, got miso soup on the side, and only ate half of the wrap.

IMG_2564

Another day we went to a Korean restaurant. This one was easy – I love bibimbap! If you aren’t familiar, it’s a crackly, delicious cauldron of rice, tons of veggies, a meat of your choice, and an egg. I chose chicken and added loads of the optional veggie add-ins at the table (especially kimchi, which not only has colorful spices but also contains probiotics). Again, I saved half for later.

IMG_2616

 



 

Italian

This one was tricky because (by far) my favorite type of Italian food is pasta, and most pasta dishes are just that – a giant plate of carbohydrates with a creamy, buttery inflammatory sauce. Hmph. I had to do a little finagling for this one. I decided I would still get pasta but choose a lean meat, an olive-oil based vinaigrette sauce, and lots of colorful vegetables. In this case, I picked a seafood pasta (to up the omega-3s) with tomatoes, onions, and asparagus. To prevent eating too many carbs I only ate half (are you noticing a pattern?). A vegetable-based sauce (like marinara) would have worked nicely too. Watch out for too much cheese or the absurd amount of delicious carbohydrates like breadsticks with pasta, pasta, and more pasta!

 

IMG_2565

 

If you weren’t so much a pasta person, a salad with Italian vinaigrette or a chicken breast with marinara sauce could be a less inflammatory choice.

 

Seafood

IMG_2664

 

A friend’s birthday dinner took us to a seafood restaurant. Seafood is anti-inflammatory as long as it’s not covered in butter or alfredo sauce (darn it), so you can choose a fillet of salmon or whitefish with veggies and a starch any time. I opted for a cioppino – basically seafood stewed in a tomato-based sauce with herbs and spices. High in antioxidants and omega-3s! It came with one slice of bread (plus in the spirit of full disclosure, I ate a slice of sourdough as an appetizer too). I skipped a drink and opted for water instead. Since my entree wasn’t inflammatory and it was delicious and reasonably portioned, I ate the whole thing!

 

Indian

We didn’t actually go out to an Indian restaurant in the last three weeks, but it could be a great place to go for an anti-inflammatory meal because of all of the beautiful spices they use! Keep your rice/naan portion reasonable, choose a sauce that is brightly-colored but not creamy, like curry, and get a brightly-colored veggie for a side (like palak paneer). This is a great opportunity to go meatless and choose a lentil- or garbanzo-based dish as well!

 



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MyPlate Guidelines

Tips for eating well when out and about

Today is my third day on vacation while following my diet, and I thought I’d update you with a few tips I’ve accumulated:

  • Look for fruit and vegetable sides. Enough restaurants offer these as options that it’s not actually that difficult to find them. I was thrilled to find an epically awesome fresh fruit bowl (actually fresh and flavorful, can you believe that?) at a cafe in Portland with lunch, and a salad with dried cranberries and soup for dinner in the airport. Yesterday we went to a restaurant that didn’t have fruit sides, so I bought a bottled 100% fruit smoothie to drink instead.

Portland meal

  • Don’t look too hard. I was so focused on getting the seemingly elusive fruits and veggies that I ended up missing my protein goal for the first day by nearly half. Oops…overcompensated .
  • Try to choose low-sodium options. Every time I’m teaching about a low-sodium diet, I tell patients to expect to blow their sodium goal out of the water when they eat out. I did – the recommendation is for 2,000 milligrams of sodium each day, but I topped out at 3,300 on my traveling day (yikes!). The best way to keep that under control is to go for fresh options and avoid things like processed foods, breads, lunch meats, and soups. My biggest mistake? Soup for both lunch and dinner.
  • Pay attention. My body is really pretty good about telling me what it wants. I’m usually pretty good at ignoring it. My lunch portions, for example, were about the same as I might have eaten pre-MyPlate, but I got full part of the way through. I didn’t eat all the fruit and I gave my fiance part of my soup.
  • Work it off. If you expect to creep past your calorie goal for the day, find some activity to do to compensate. On my flying day, I was about 150 calories over. I carted my backpack and carry-on for a brisk lap around the airport during my layover and closed the gap some. Yesterday, Abbie wanted to take me to a delicious Mexican restaurant (with gargantuan portions) and I expected to be quite a bit over my calorie goal. But after snowboarding for 4 hours and a 40-minute hike with a beautiful view of Lake Tahoe, my calorie tracker actually put me at 500 calories UNDER my goal because of the activity I had done. And check out these views…totally worth it, right?

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Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

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Cabbages and broccolis are in! 🥦🥬 It is FIN Cabbages and broccolis are in! 🥦🥬

It is FINALLY starting to get warm enough in the PNW that I feel comfortable putting my plant babies out to fend for themselves. This is one of the later times I've planted outside but it's okay. My harvest will come in a bit later than normal, but we will be rolling in delicious produce before we know it! 😋🍅🌽🥕🫑🥒
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Our perennial garden is expanding with a low-maint Our perennial garden is expanding with a low-maintenance veggie you plant once and harvest year after year! Click the link in my bio to visit my YouTube channel and watch the full video.
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#garden #gardening #perennial #veggie #veggiegardening #veggies #asparagus #growingasparagus #health #healthy #homegrown #gardener #homestead #homesteading #wellness #nutrition #easy #eatlocal #growityourself #fiber #diet #dietitian #weightloss #healthyeating
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  • Planting a Small Permaculture Orchard on our Homestead
  • How Much to Plant in Your Vegetable Garden
  • Recipe: Immune Boosting Winter Smoothie
  • Choosing an Exercise Plan you can Stick To
  • Working Toward Your Health Goals When Life is Busy or Stressful

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